Raw -In-Shell Pumpkin Seeds, , Gonsalves, 9 oz
✓
Cup21 g

Calories in 1 cup (21 g)
177.8 calories, 124.2 from fat
 
Carbs
4 g
 
Proteins
8.9 g
 
Fat
13.8 g
 
Sat. Fat
3.6 g

KEY FACTS

(learn about health benefits or risks)
  • Raw -In-Shell Pumpkin Seeds, , Gonsalves, 9 oz has very high calorie density - this means that the amount of calories you are getting from an ounce is very high (0.3 cal/oz).
  • Rich in vitamins and minerals (11.8%/cal) - a good source of Copper (reduces the symptoms of arthritis), Iron (a vital element for muscle health), Magnesium (helps you sleep better), Phosphorus (helps provide effective digestion), Vitamin K (helps prevent cancer), Zinc (very important in dealing with prostate disorders), Selenium (stimulates the creation of antioxidants), Potassium (plays an important role in the process of keeping brain function normal level), Vitamin B6 (reduces the risk of heart attack) and Vitamin C (helps prevent cardiovascular diseases).
  • Raw -In-Shell Pumpkin Seeds, , Gonsalves, 9 oz contains a high amount of risky components that may include saturated fat and sodium (0.03%/oz).
  • Good source of proteins (85% of DV/100g), fiber (56% of DV/100g) and relatively high in saturated fat (85% of DV/100g)!
Calories Nutrition Risky Content
Very High
Density
(8.5 cal/g)
High
Density
(11.8 %/cal)
High
Density
(0.9 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
18%
Protein
1%
Carbs
12%
Fiber
22%
Fat
18%
Saturated Fat
0%
Cholesterol
0%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin K

Fights Alzheimer's disease; Helps prevent coronary artery disease and heart failure.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Copper

Helps balance blood cholesterol levels; Stimulates the brain.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Raw -In-Shell Pumpkin Seeds, , Gonsalves, 9 oz

Serving Size: cup (21g)

* Amount Per Serving
Calories 177.8 cal
Calories from Fat 124.2 cal
% Daily Value
Total Fat 13.8 g 21.7%
Saturated Fat 3.6 g 17.8%
Cholesterol 0 mg 0%
Sodium 4.9 mg 0.2%
Total Carbohydrate 4 g 1%
Dietary Fiber 3 g 11.9%
Sugars (Added) 0 g 0%
Protein 8.9 g 17.8%
 
Vitamins
Vitamin A 98.8 IU 2%
Vitamin B6 0.1 mg 2.7%
Vitamin B12 0 mcg 0%
Vitamin C 1.3 mg 2.1%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 7.3 mcg 9.1%
 
Minerals
Calcium (Ca) 0 mg 0%
Copper (Cu) 0.5 mg 23.3%
Iron (Fe) 2.7 mg 14.8%
Magnesium (Mg) 54.6 mg 13.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 118.7 mg 3.4%
Phosphorus (P) 102.9 mg 10.3%
Selenium (Se) 2.5 mcg 3.5%
Zinc (Zn) 1.2 mg 7.8%